Tag: TwinTeam

4 cars in the parking lot this morning but only one willing to bootcamp, the other three went to ring Gumbos door bell before running away to hide. What was done at that solo bootcamp remains a mystery. YHC can tell you that there where lots of merkins a few LBC’s some dolly’s and Rosallita’s just to name a few but if you want to know what it all totaled up to you’ll have to come to Twin Team to find out.

A trio of runners joined a pair of boots for the enjoyment of a fine Virginia morning. The clock struck time so off we went our separate ways. According the janitorial staff wandering around Betty Weaver, this is what was rumored to have occured.

Quick mosey to the bus loop for a warm up that included DQ’s, Heli’s, Arm Circles, Dead Man Hang, LBC’s and Hello Dollies. Wander over to the black top to try out some 4 corners to waste time and burn some energy. Exercises included merkins, American Hammers, Squats and Monkey Humpers. Burpees were performed between each round.

Mosey to the Jungle Gym for a Stationary Dora. 50 Hanging Leg Lifts, 100 Bent Leg Lifts, 150 Dips. Do as many as you can while partner planks.

Mosey back under cover for 50 lunges and 3 minutes of Broga to end a full week.

BTTF, Numbers, Names, YHC took us out

Announcements: Draper is doing some track work on Monday in celebration of his upcoming departure from “Hate”. 40 laps around the James River High School Track to commemorate each year. Come join the celebration with as many years you wish to join him. See slack for details.

NMS: Great to get back out to Twin Team. This AO has so much to offer in variety and space, good mix today with Chap. Great working with him with ample mumble chatter. Runners put in some good hill mileage as well. Ran held off mostly, wind was constant but refreshing. Good work today gents. Great way to kick off the weekend.

7 brave souls braved the first Murph of 2022!  

Mossy around the school and the track for a mile to get to the main playground.

10 rounds of the below with each round consisting of the following exercises.

• 10 pullups
• 20 Merkins
• 30 squats

After we completed the 10 rounds we headed back to the parking lot with the normal stop at the track to make sure we got the full mile in.  Total millage equaled 2 miles with a nice little beat-down in the middle.

After hitting a few icy spots on the road to BWES, YHC arrived at Twin Team to find Doozy and Boberry waiting. Here’s what went down.

Mosey to Twin Team hill, climb the hill for COP:

SSHs, Russian Soldiers, Cherry Pickers, DQs

Hill Repeats:

YHC originally had some blinking running lights to mark two spots on Twin Team. Unfortunately, they froze to death and we ended up using a couple driveways/mailboxes as markers.

Round 1 – Run to first marker, perform 20 merkins and run back to top of Twin Team. Turn around and run back to first marker, 20 more merkins. Keep descending this time to the second marker and do 10 burpees. Run all the way back up Twin Team and wait for the six.

Round 2 – Repeato but this time with 20 WWIIs and 40 two-count American Hammers

Round 3 – Repeato with 30 jump squats and 60 LBCs

Believe it or not, each round took about 10 minutes and so the PAX moseyed back down Twin Team and to BWES for 4 minutes of Mary: flutter kicks, Rosalitas, crunchy frogs, and 5 burpees OYO.

Numbers, Names, Announcements, Prayer Requests, YHC took us out.

NMS:

Lots of hill climbs this morning and it seems that scaling Twin Team never really gets any easier. We logged almost 4 miles this morning and YHC appreciates Bo and Doozy indulging him on an obviously running heavy boot camp.

Prayers for pax and their families dealing with COVID right now.

Enjoy your Friday fellas…peace!

Strong showing as we adventured off the normal grounds and found a huge parking lot. Multiple 4 corners along with multiple prostitutes! ALso the group was split with 4 runers.

A strong 8 gathered in the relatively mild Friday gloom at Twin Team – a veritable crowd by recent TT standards. 5 were there to bootcamp and 3 were getting in some hill work in training for their upcoming Star City race. Here is how it went down…

Runners head to the namesake hill; Bootcampers mosey around back of BWES to the blacktop for COP, including:

DQs, Helicopters, Russian Soldiers, Imperial Walkers, Shoulder Taps, Merkins, and LBCs

Mosey down to the Swamp to start the action:

THE SUCK – birthed here many years ago when an awkward 5-some posted for a workout, it seemed time to bring it back. 4 Pax members spread out on the track about 10 yards apart and performed exercises while #5 (the rabbit and timer) runs.

ROUND 1 – Rabbit runs the track. When the rabbit returns we yell switch – one PAX member doing exercises takes off running, the others bearcrawl forward 10 yards and start the new exercise. Exercises were Freddie Mercuries, Star Jumps, Mountain Climbers and SSHs.

ROUND 2 – Rabbit runs the straight away and then back. Exercises were LBCs, Lunges, Shoulder Taps and Squats

Plank o rama to catch our breath and then off we go – Mosey to the covered sidewalk by the high school for:

EMOM – Every Minute on the Minute perform exercises, wall sit with jabs and upper-cuts to fill out the minute:

ROUND 1 – 2 Burpees, 20 Donkey Kicks, wall sit and punch

ROUND 2 – 3 Burpees, 20 DKS, wall sit and punch

ROUND 3 – 4 Burpees, 20 DKs, wall sit and punch

ROUND 4 – 5 Burpees, 20 DKs, wall sit and punch

Mosey through the parking lot back to BWES stopping at a couple lightpoles for some merkins and shoulder taps and doing the Bernie Sanders up the muddy hill.

Back at BWES under cover, it was time for 10 Minutes of Mary, including:

3 rounds of – 1 minute plank and a variety of crunches and oblique work, finished off with a minute of straight-leg twists or pulling the invisible rope.

With abs burning it was time to head BTTF. Runners returned for COT, numbers, names, prayers and out

Announcements:

Exciting 80s themed workout with movie quotes, hair-band songs and trivia tomorrow 0700 at Rock N Roll

Vinny returns with the Q at Dogpile tomorrow for what is sure to be a great beatdown.

NMS:

It was a great morning. Glad to see more than a couple folks at TT, even if 3 escaped the SUCK and went for a run. Apologies to the PAX for 10 minute ab-blaster, but YHC has a daily 10-minute ab challenge going with the fam and I needed to knock that out early today. Thanks for letting me lead. Always a pleasure.

No more Gumbo for You…til Tuesday (unless I get snowed into Charlotte Sunday night).

3 Gloom travelers woke up to a wet but not icy beatdown on the last day of the first week (full 7 days) of 2022.

COP at the front cover of BWES

DQ’s, Helicopters, Dead Man Hangs, Russian Soldiers, Imperial Squat Walkers

Mosey to JRHS under the cover by the track

21s, the Q will count in cadence to 6 SSH’s and then the PAX will need to silent count in cadence to 21 ending at the same time. If ending is not at the same time the Q will give an exercise, repeto and see how close to exact PAX can get. The first couple tries where a bit off because YHC didn’t do a good job explaining how 21’s work but once YHC explained that cadence would stop at 6 and PAX would count in their heads to end at the same time we came fairly close to a perfect set. YHC had planned to do 5 sets regardless of unity so 5 sets of various merkins where completed

Mosey to the first parking lot 4 corners 10 – Heals to heaven, 20 – Scrunchy Frogs, 30 – American Hammers, 40 – Sugar Sticks

Mosey to the long cover in front of JRHS

Triple check – Partner 1 does Dips, Partner 2 does Merkins, Partner 3 Bear Crawls to the last post and runs back

Mosey to the bus loop at BWES

Triple check – Partner 1 does WWII’s, Partner 2 does LBC’s and Partner 3 runs to the far cover and back

Mosey to the basketball courts

Burpeecides – Suicides with a burpee at each line

Mosey BTTF 10 Merkins OYO

Numbers / Names YHC took us out

NMS:

YHC has had a plan to do the 21’s for a while but wanted to wait for a larger gathering then when the perfect opportunity presented itself. Last Saturday came and went with 23 PAX and the thought of 21’s was forgotten. Today was going to be a 21’s day regardless of the numbers or the weather. Thanks to Tobit and Florence for tagging along.

The clock was sitting at 5:28 am and all was quiet at Bettie Weaver. Just when YHC was considering a run, Santa Chaplain showed up with some Christmas cheer. The reindeer mumble chatter said the Q went to this tune :

Warmarama : 20 SSH IC, 10 Cherry Pickers IC, 10 Don Q’s IC, 10 Russian Soldiers IC, 10 Imperial Walkers IC

THE THANG :

Merkin Jax – Done in a 1:4 ratio – 1 Merkin to every 4 Plank Jax. Ascend up all the way to 5 Merkins and 20 Plank Jax then descend all the way back down.

Mosey to James River high school track

Merkin Mile – Do 1 lap then 25 Merkins. Repeato x3 for a total of 4 laps and 100 Merkins

Mosey to parking lot

50 Flutters IC

Not So Lazy Boys – Legs flat on the ground and lean as far back as you can with your hands wrapped around your sides. Hold 15 seconds in the middle, to the right, in the middle, to the left, and finish in the middle

She Hate Me – This movement is 20 lunges single count, 10 Groiners single count, 10 Merkins. Repeato for about 50 yards there and back for a total of 100 yards.

Mosey back to Bettie Weaver with a sprint up the grass hill

50 WWII’s IC

Jump Squat Holds – Counting down from 10 to 1, do 10 Jump Squats then hold Al Gore for 10 seconds in Helix position. Repeato counting down from 9, then down from 8, etc all the way down to 1. Surprise finish with Helix hold for 10 seconds

Run a lap around the school

Obama – This movement is 4 bear crawl steps then 4 merkins. Repeato across parking lot from one curb to the other curb. (Obama was 44th POTUS)

50 LBC’s IC

30 American Hammers IC

DONE

Numberama

Name-arama

COT : Chaplain and YHC are getting together with their respective families locally for Christmas. Chaplain will probably travel to his hometown in Maryland next week.

NMMS : Appreciate you Chaplain! Merry Christmas to all and to all a good night!

4 men of old made their way out of the comfort of the Fart Sack and into the Gloom on an almost 70 degree morning in mid December according to the janitorial staff at BWES this is what they saw

COP on the basketball court behind BW

DQ’s, Helicopters, Russian Soldiers, Imperial Walkers, merkins (slow then fast), shoulder taps and some other stuff

Mosey around the side of the school when Florence says “Where is this hill you guys are always talking about?” YHC’s response was “It’s funny you should ask” and the turn up the sidewalk was made

At the bottom of the hill we stopped to prepare for the trip up with Hello dollies, Rosalittas, Sugar sticks

Mosey to the top dropping off 4 glow sticks along the way (thank goodness for the dollar store)

At the top Twin Team Suicides where on order, run down to the first stick 20 LBC’s run back to the top. Al Gore for the 6, repeto for the other 3 sticks.

Once all 4 runs where complete mosey to the second stick down the hill but time is getting short, bear crawl up to the first stick. Pick up all the sticks on the way BTTF

Still have 5 minutes left once we got BTTF

Ring of fire 10 Merkins of choice while PAX holds 6″

Ring of Fire number 2 20 Ab of choice while PAX holds their best Scrunchy frog pose

Numbers / Names YHC took us out

NMS:

Someone had mentioned over the last couple weeks that its been a while sense Twin Team hill has been seen at this AO, so it was already part of YHC’s plan. Florence just made it a better choice when he mentioned that this was his first non IPC post at this AO and he wanted to know where the hill was. YHC then knew his choice to hit the hill was the right decision, thank you Florence for your curiosity and I hope it was everything you wanted for Christmas and maybe a little more.

Bettie Weaver Elementary School was the launching point for another round of exercise and fun that we like to call Twin Team. 3 of SOJ’s finest answered the call on this chilly morning. Here is a brief summary for your viewing pleasure.

Mosey to basketball court for Warm Up:
Walking Russian Soldiers, Walking Arm Circles, Walking Helicopters, Forward Straddle Hops, Hoppin’ Hillbillies, Lunges, High Knees, Butt Kicks.

Mosey to the football stadium (AKA The Swamp)

Exercise One:
Bear Crawl up bleachers, plank walk to next staircase, Crab Walk Down. Worked our way across, then repeat on way back.

Rd 2: Box jump up, 15 dips in between stairs, Squat on each stair down. Repeat on way back

Exercise Two:
Suicide drill on the length of the football field. On the way out – two burpees at each stop. 5 WWII sit ups every time you hit the back line.

Mosey to the football training area for Exercise Three:

Triple Check: Runner goes to the far light post, Hanging Leg Raises, Balls to the Wall.

Mosey back to the Flag doing 25 pole smokers in route.

1 minute of hill repeats to wrap things up.

Numbers/Names/Announcements.

YHC took us out.

Final thoughts: Great work today by Tobit and Doozy! Those are some quick dudes. Enjoyed the conversation as well. This was my first time Qing three times in a week – hope to keep the momentum going. Hanging Leg Raises proved to be sneaky hard. It is also difficult to breathe when you transition from running to Balls to the Wall. Who knew?

SYITG